Deli meat is a convenient shot of protein in your diet, but some choices for your sandwiches can be poor options when trying to eat healthy and keep your cholesterol in check. If you have a sandwich with salami, for example, just four slices (28g) will cost you 120 calories, 4g of saturated fat, and 25mg of cholesterol. Deli meats are usually processed meats, which have on average 400% more sodium than unprocessed meats. But don’t let the stats scare you out of a good deli sandwich; eating healthy with a lunchtime favorite is all about knowing which options are the best for a good diet.

The 5 Best Deli Meats for Dieting

1. Turkey

Turkey is the poster child for a low-cholesterol diet, and its stats don’t lie: one slice (28g) of turkey breast has zero saturated fat content, a miniscule 13mg of cholesterol, and only 30 calories. Looking at a natural smoked turkey breast, a comparable slice has even fewer calories and cholesterol levels, once again maintaining that magic zero saturated fat level. While you still shouldn’t pile your sandwich to the sky with this low-cal deli meat, you can spare having an extra slice or two with stats like these. 

2. Chicken

When it comes to lunch meat, chicken is also a strong, comparable choice to turkey, which isn’t a coincidence. Ground poultry in general has lower amounts of saturated fat than other deli meats, but you need to make sure you’re going for the white meat, which comes from the breast and wings of the respective bird, to assure you’re getting the leanest cut of meat. One slice of chicken breast (19g) will clock in at 17 calories, 12mg of cholesterol, and zero saturated fat.

3. Roast Beef

If you’re a red meat carnivore through and through, there are some relatively healthy deli meat options for you too. Roast beef is a suitable choice because of its low sodium and high protein content. One slice (28g) will have roughly 35 calories and 13mg of cholesterol, but the added boosts of potassium and iron make it a solid sandwich stuffer.

4. Ham

The key with being healthy with ham is to opt for low-sodium versions of the lunch meat to cut down on your salt intake. Reduced sodium deli ham has 30 calories and 13g of cholesterol in one slice (28g). Black Forest ham is also a strong option, boasting similar stats and a little kick of potassium. But, as always, make sure to enjoy in moderation. Even with a low sodium option, one 2oz serving has 19% of your daily intake of sodium.

5. Fat-Free Alternatives

If your deli meat of choice didn’t make this list, your best bet is to reach for the reduced-fat or fat-free versions of your favorite sandwich stacker. These options curb your saturated fat and caloric intake and should always be eaten in moderation. You can also look for low-sodium options to control your salt intake.

Looking for a place to get your lunchtime fix? Cranberry Country Market in Tomah, WI, has the goods for your next sandwich. Or, if your in a hurry on the job or passing thru, they started making great subs so they will build your sub just the way you want it! In addition to a wide selection locally sourced produce, this family-owned and -operated country store offers a variety of deli meats and cheeses. For details about their selection and to nab special deals, visit their website or call (608) 374-4944.